- Posted by Phytomaniac
- On September 26, 2017
You’ve never tried a vegan meal plan for weight loss, but have attempted to lose weight by trying different diets. Sure, you’ve shed a few pounds at first and then hit a plateau; but nothing changes. All of a sudden you feel like you’re starving and it’s not working. This is your body screaming for nutrients that you aren’t providing. So, you say, ‘skip it’, go back to your old ways, blink your eyes and the weight is back on…
Sound familiar? You’re not alone. We’ve all walked this road again and again, without any real, lasting results. Are we all just clueless? Is there something everybody else seems to know and we missed? What is the secret formula to losing weight, and keeping the weight off?
If you’re feeling bewildered, you came to the right place. We’re here to tell you the pros and cons of diets, why most don’t work, and more importantly, figure out which diet works. Most importantly we’ll tell you all about a vegan meal plan for weight loss, how it works, why it works and how you can get started.
Why You Are Struggling To Lose Weight
Let’s look into the science of weight loss: how does it work? It’s simple. Create a calorie deficit and burn more calories than you consume. This is most easily done by creating a meal plan (a vegan meal plan for weight loss, for example), and sticking to it.
Now, that’s probably old news for most of you, but there’s more to it. For starters, not every calorie is created equal – getting 200 calories from a carrot cake for example is not the same as getting 200 calories from raw carrots, and will not give you the same nutritional values.
Calorie absorption is a big consideration as well. It’s different for processed and pre-digested foods (smoothies and corn flakes for example) that are absorbed a lot easier than calories from whole foods. So, if you were to eat 2000 calories a day from processed and pre-digested foods only, chances are your body absorbs every last one of them. But if you were to get those 2000 calories from whole foods, you’re very probably not going to absorb all those calories, but you will get a ton of nutrients you’d be missing out on with the processed foods.
Long story short, eating whole foods and consuming less calories than you burn really is all there is to it. Following a vegan meal plan for weight loss is a good way to ensure you consume less calories than you burn.
Why Conventional Crash Diets Don’t Work
Going on a crash diet where you consume way too little calories (even if they come only from whole foods) instead of following a vegan meal plan for weight loss is a recipe for disaster. First of all, these type of diets are designed for quick weight loss. Unlike a vegan meal plan for weight loss, crash diets require you to stick to strict rules and consume very little calories for a week or two. By this time, you’ll have lost a significant amount of weight, and according to the crash diet you’re ready to return to your old ways. You’ll probably dive head-first into the biggest plate of junk food you can find, and will be eating without end to try and satiate your body that has been screaming for food for the past two weeks. Of course, this will just lead to regaining all the weight you’ve lost and you’ll have to start over again.
Never follow a crash diet – opt for a vegan meal plan for weight loss instead!
However, if for some reason you still think crash diets are a solution, contemplate what you are doing to your body when on a crash diet.
On crash diets your body goes into starvation mode. Once it notices not enough calories coming in, your body will slow your metabolism and store all the fat it can to create a kind of back-up. Of course, if you’re dieting, this is the opposite of what you were aiming for…
Secondly, if you do manage to lose weight, it’s often water weight (which you’ll gain back just as quickly) or muscle weight – both of which are harmful for your body to lose.
Lastly, crash diets are bad for your health and will not help you lose weight like a vegan meal plan for weight loss could, because crash diets are imbalanced. The interplay between insulin, carbohydrates and fat storage is completely ignored, since you are constantly causing your blood sugar to drop by restricting your calories. This will ultimately lead to binging on carbohydrates, which triggers your insulin, which in turn promotes fat storage. A vegan meal plan for weight loss on the other hand will be balanced in all nutrients, giving your body exactly what it needs for a healthy weight loss journey.
Basically, a crash diet – or any diet that is unbalanced – will promote fat storage instead of discourage it. A vegan meal plan for weight loss on the other hand, will help promote fat loss and achieve your diet goals!
Vegan Meal Plan For Weight Loss Benefits
So if you shouldn’t do what everybody has always told you to do – “just go on a diet! Only drink juice for a week! Get some self-control!”- what should you do? You’ve probably already guessed it by now, but the answer lies in following a vegan meal plan for weight loss.
“Isn’t that just a complicated name for another diet?”
It’s not. A vegan meal plan for weight loss can help you lose weight steadily and help you keep the weight off for a long time. What is it that makes a vegan meal plan for weight loss so different from all other diets and weight loss plans? Well, there’s a whole list of reasons, so let’s explore the main ones:
- First and foremost, a vegan meal plan for weight loss will be filled to the brim with fruits, vegetables, whole grains, peas, beans, nuts and seeds. Of course, these are super healthy and good for you, but they also contain a kind of super power: they are incredibly rich in fiber, and fiber is the secret to weight loss. Not only will it help you feel full faster and longer, it will also contribute to keeping your gut healthy. So if you’ve having some minor constipation-related issues, the beautifully fiber-rich foods found in a vegan meal plan for weight loss are here to help you out. Studies have also shown that consuming an extra 14 grams of fiber each day may naturally decrease the amount of calories you consume, by up to 10%! This can easily lead to a weight loss of almost 2kg (4.2 pounds) within 4 months.
- A vegan meal plan for weight loss will contain more than just loads of fiber. All those fruits, vegetables, whole grains, peas, nuts and seeds are also full of important vitamins, minerals and healthy plant compounds.
- Many studies (1, 2, 3,4) have also shown that a vegan meal plan for weight loss is more successful in lowering blood sugar levels than diets recommended by health authorities such as ADA, AHA or NCEP.
- A vegan meal plan for weight loss is also most successful in lowering cholesterol levels.
- Another reason a vegan meal plan for weight loss is the solution for many, is the fact that most foods incorporated in vegan meal plans for weight loss are very low in caloric density. For example, eating a pound of fried chicken will give you a whole lot more calories than a pound of spinach would, and therefore it is harder to overeat when following a vegan meal plan for weight loss.
- However, just because you are eating whole foods does not mean it is impossible to overeat. This is why it’s important to follow a vegan meal plan for weight loss. Having your meals and portions planned out will prevent you from overeating and will ensure you get all the nutrients you need in a day.
What does a vegan meal plan for weight loss actually look like?
A vegan meal plan for weight loss may be the answer to your challenges. What exactly does a vegan meal plan for weight loss look like? What does it include, and more importantly, what does it exclude? For general guidance, see the following:
- Load up on veggies in each meal in your vegan meal plan for weight loss.
Consuming a large variety of vegetables will not only give you loads of vitamins and fiber, you will also be less likely to overeat if your food is very low in calorie density. Aim to fill about half of your plate with vegetables.
- Use the vegan food pyramid as a reference for all meals in your vegan meal plan for weight loss.
This food pyramid is a great way of ensuring you create a good balance in your meals. As referenced above, filling about half of your plate with fruits is a great place to start. Then add in your grains, and top it off with beans, seeds or nuts, followed by an optional dairy substitute and a touch of sweeteners or healthy fats.
- Limit the amount of processed food in your vegan meal plan for weight loss.
Not only will every single calorie from processed food be easily absorbed by your body, you’ll also consume a boatload of artificial ingredients while missing out on the healthy nutrients whole foods have to offer.
- Calculate the daily macros in your vegan meal plan for weight loss.
Focusing not just on the calories but mainly on the nutrients you are getting from your food will ensure your vegan meal plan for weight loss will lead to a success.
- Limit the amount of sugar incorporated in your vegan meal plan for weight loss.
Sugar is a no-go if your goal is to lose weight. Make sure to avoid processed sugars at all costs, and instead satisfy your sweet tooth by using the natural sugars occurring in fruits. But, don’t go for the fruit juice! All fiber and anything else that’s good for you will have been “juiced out”, and all you’re left with is pure sugar in a glass. Just eat the fruit as it is, or choose fresh vegetable juice instead.
- Make sure there’s loads of leafy greens in your vegan meal plan for weight loss.
These superfoods will provide a lot of important nutrients such as calcium, which is vital for weight loss.
- Incorporate an exercise routine next to your vegan meal plan for weight loss.
Getting your body moving is the make or break in your weight loss journey. Even if you don’t have a lot of time left for exercise – a 30-minute yoga session is better than none at all…!
Notice that none of these instructions recommend that you “eat only 200 calories per meal”, or “skip breakfast and drink coffee instead”. A vegan meal plan for weight loss, unlike so many other diet plans, is not restrictive. You shouldn’t go crazy and overeat, of course, but there’s no need to skip meals or feel hungry in order to lose weight with a vegan meal plan for weight loss. You’ll eat a huge variety of healthy, whole foods that will satiate you and make you feel and look your best, all while losing that weight you never thought you could!
If you are just starting out and want an example of a vegan meal plan for weight loss for reference, check out this video:
Getting Started With A Vegan Meal Plan For Weight Loss
There you go – the secret to successful weight loss revealed! By following a vegan meal plan for weight loss you should have all the resources you need for a successful journey to a healthier, happier you. Don’t be taken aback when your new vegan meal plan for weight loss takes some getting used to, especially if you are coming from a conventional omnivore diet! Your new vegan lifestyle will be very different of course, and it might seem weird at first to eat a bunch of rice and beans instead of your usual boring Caesar salad in order to lose weight. Just stick to it and get your body moving while you’re at it and you’ll be seeing amazing results in no time. You’ll never turn your back again on your vegan meal plan for weight loss!